Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

Tell Me More
Stay Connected
August 02, 2007

K2: So Much More Than Sports Equipment

By Worker Bee

We’re not talking about snowboards and ski gear. Though it’s not the “first” vitamin K, vitamin K2 is hardly the first loser. Do you know about this essential ingredient for good health? Read on!

Vitamin K, in all its forms, is a fat-soluble vitamin that helps to protect your cardiovascular system (among several heart-related benefits, K may help to keep calcium out of your arteries). K also plays a role in bone health, something our osteoporosis-riddled nation certainly needs to work on. You need vitamin K for proper blood clotting, too. So, you could say it’s important! Fortunately, K is uber-prevalent in healthy foods, so you don’t have to supplement if you’re following a sensible diet. K the First is present in plants, while K2 is found in fermented foods and… your gut. (Remember, you have your very own fermentation factory in your gastrointestinal tract!)

Think about it: heavy use of antibiotics and excessive consumption of carbohydrates destroy beneficial bacteria in your gut. Hmm…why on earth do we have such obscene rates of heart disease and osteoporosis? A K-deficit can even disrupt insulin function! It’s one more reason why switching to a healthy diet is so critical for Americans.

This week’s Smart Fuel focuses on the best food sources of vitamin K2. Nearly every vegetable contains K the First, so if you’re eating plenty of plants (you know, those green things), you’re getting all your body requires and then some. Though it’s worth noting that you cannot possibly hope to overdose on K the First, you don’t need it in a daily multivitamin because the body stores it so efficiently. K2 is a little bit harder to get, but you can easily meet your K2 needs by eating fermented foods a few times a month. If your own body isn’t having a productive time of it (because of reduced immunity, hormonal imbalances, a run or twenty with antibiotics, or a friendly-bacteria deficit), you’ll want to do the following. Heck, do them regardless!

1. Eat enough fat (K is a fat-soluble vitamin)! Make sure you eat beneficial fats at every meal, and consider supplementing with fish oil.

2. Take probiotics if you’re dealing with any of the above parenthetical health issues. You only need to do this briefly, however.

3. Fuel up: eat fermented foods! These contain K2 in abundance (and fermented foods are just generally excellent for your health anyway).

Here are a few fermenty favorites:


Tempeh, tempeh!

Flickr Photo (CC)

Note: though Mark doesn’t espouse something as extreme as veganism, many vegetable proteins are very healthy. Tempeh is a very smart meat alternative that is chewy and delicious – it’s great for vegetarians and meatatarians alike.


Flickr Photo (CC)

Note: go with brown rice or grilled chicken instead of white rice! Soy phobes: fermented soy products like natto and tempeh do not contain phytic acid.

Tahini paste


Note: tahini makes a great sauce for vegetables. Thin it with water and lemon to make a terrific salad dressing, as shown.

Further reading:

More Smart Fuel Posts

Most Popular Posts

Healthy Recipes

Mark’s Carb Pyramid


The definitive book about K2 (Amazon)

All about vitamin K (Medline)

K2 and osteoporosis (Pubmed)

Even more about K (Mercola)

Subscribe to Mark’s Daily Apple feeds

Subscribe to the Newsletter

If you'd like to add an avatar to all of your comments click here!

Leave a Reply

37 Comments on "K2: So Much More Than Sports Equipment"


Sort by:   newest | oldest | most voted
9 years 2 months ago

“Take probiotics if you’re dealing with any of the above parenthetical health issues. You only need to do this briefly, however.”

Why not take probiotics all the time? Whether dealing with a health issue or nut?

5 years 3 months ago

drawings for tattoos,

9 years 2 months ago

Once the “good” bacteria are thoroughly in your system (for most people about two-three weeks), they reproduce on their own. You can save your cash! 😉

9 years 2 months ago


One learns something here everyday!

9 years 2 months ago

My pleasure, Oxy! 😉

9 years 2 months ago

The vitamin stuff suggested sounds great.Vitamin Shoppe at adds to sound health.

9 years 2 months ago

You don’t want to buy those things from online discounters. They are usually discounted/old vitamins that are resold after sitting in storage for years. They are not the highest technology or even reliable.

8 years 11 months ago



Welcome please:


Welcome please:


8 years 9 months ago

how to make your penis bigger…

how to make your penis bigger…


[…] Tempeh, Natto, Tahini Hurrah! […]

Amy Denver
7 years 8 months ago

Can you provide more details on this?

6 years 9 months ago

You’ve written nice post, I am gonna bookmark this page, thanks for info.


[…]  Tempeh is a smart protein that helps stabilize your blood sugar. And because it’s derived from […]

6 years 15 days ago

a really nice text. I added one of my favorites on this web site will follow a continuous.

5 years 10 months ago
isim sorgulama
5 years 10 months ago

Turkey 😀 Thank you for post thank you for admin
my name is emeltiryaki
I am from Turkey

5 years 10 months ago
5 years 9 months ago

I want to thank for the time you have contributed in writing this post. I am hoping the same best blogpost from you in the upcoming as well. In fact your creative writing abilities has inspired me to begin my own blog now. Truly the blogging is spreading its wings quickly. Your write up is a good model of it.

Serkan Ozkaya
5 years 7 months ago

Tesekkürler.. 🙂

matematik oyunlar?
5 years 7 months ago

matematik oyunlar? oynay?n.

araba yar???
5 years 7 months ago

araba yar??? sizi bekliyor

5 years 6 months ago

good nice know

Learn English
Learn English
5 years 5 months ago

Hello, I think you are good post..

thanks a lot.

5 years 3 months ago

Thank you. / Hi.

Kenda Burdex
5 years 2 months ago

I do not mean to hijack this blog but I’d like to find a good lawyer in Las Vegas and I can’t figure out how to find one. Do you have any info on this attorney? They are in Vegas close to my house. I cannot find reviews on them – Burdman & Coston, 8440 W Lake Mead Blvd # 100, Las Vegas NV 89128 – (702) 387-2400

5 years 21 days ago

You’ve written nice post, I am gonna bookmark this page. Thanks.

4 years 11 months ago



[…] is a rich natural source of vitamin K, an important vitamin that is often overlooked. Learn more about vitamin K. 8. Antibacterial Punch Did you know that oregano has anti-bacterial properties? You can find […]

4 years 5 months ago

These things look delicious. I do eat a lot of vegetables, but I wasn’t even aware of a K vitamin, and how much our body need it.
I’m a passionate snowboarder, and need a lot of energy during the winter, so eating a lot of veggies does help me. It’s shame that it’s so hard to get to fresh and nice vegetables during the winter.

emre ate?
4 years 4 months ago

Thank you good information
acil ilaç kuryesi
acil ilaç servisi


[…] found here.  Fermented soy products like tempeh, nato and miso are the exception, according to Mark Sisson.  See here for why fermented foods are highly recommended by both Sisson and Ferriss, although […]

Kay?p ilan?
3 years 8 months ago

Siteniz güzel gerçekten faydal? bilgiler var sürekli takip edebilece?im ender sitelerden. Yap?mc?lar?na te?ekkür ediyorum.

hakan y?ld?z
3 years 8 months ago

güzel yaz? yaz?lm??

Randall Hoque
Randall Hoque
3 years 3 months ago
One thing I would like to comment on is that weightloss routine fast is possible by the appropriate diet and exercise. A person’s size not simply affects appearance, but also the general quality of life. Self-esteem, depressive disorders, health risks, and physical skills are influenced in an increase in weight. It is possible to just make everything right and at the same time having a gain. If this happens, a problem may be the primary cause. While an excessive amount food and not enough exercising are usually responsible, common medical ailments and widely used prescriptions can easily greatly help to… Read more »
3 years 8 days ago

I was drinking water from a cistern caught from a hillside unfiltered(theres my probiotics), and eating tempah like 4 times a week on this farm i was at over the summer.. i had two small cavities heal, and my psoriasis went away.. Also, organ meats, bugs, small fish whole(sardines), also great source of K2.

the other thing i was doing while out there was more or less eating all day, this allowed a constant stream of material for those bacteria to do their thing on, eating 3 meals a day, i’m quite skeptical about creating the environment they require to flourish.

ilk Full Film izle
2 years 8 months ago

Thanks a nice information.

1 year 9 months ago

Harikaa Thanks